I just got on a scale and saw that I weighed 230lbs. I need to lose some weight because while I've done well competing in grappling as a heavyweight I would much rather compete a light heavyweight or less. Any advise on how to lose the weight, and staying motivated. I want to lose the weight before doing any MMA or muay thai fights.

Yes cut back on those fatty foods, stay away from soft drinks, Exercise regularly. Monitor your calorie intake and eat mostly healthy foods such as fruit, vegtables, & chicken/turkey breast....drink lots of water...I have lost 17 pounds since Jan. 1. I was 218 at my heaviest now I weigh 201 as of this morning. My body feels and looks so much better. Thats my motivation. My exercise includes...alot of outdoor running now thanks to some tips from Cabby. It really has paid off too. Do'nt give up be the boss of your own mind and body.

heres a tip, put down the fork fatty! haha just kidding, try to tone your body, if you are a tone heavy weight then whats the problem? tone yourself, sit ups, running, push ups, endurance is your friend

going along with the first part of this post, what is your bf%? If your a very cut and toned up heavywieght then I owuld recomand staying at that weight class..... but if you have some flab and like in the high teens of body fat I will point you in the right direction to lose those pounds.....

I lost about 60 pounds in the space of a year and a half, from 230-240ish to 170. The most important aspect for me at least was to stop drinking anything besides water and beer/liquor. All drinks are unnecessary calories that don't go anywhere. Gradually start to shrink the size of the portions you're eating and after a while it'll fill you up just as much as it did before. Eat red meat as an treat and eat tons of chicken and turkey, if it gets boring after a while, find new ways to prepare it, as long as you give it some flavor, you'll learn to like it. Get on the treadmill at least three times a week, and walk at a brisk pace, staggering the speed in between running, jogging, fast walk, and medium speed walk (i like to run/jog every 2 out of 20 minutes.) If you follow these general rules you'll start to see significant weight loss pretty fast (within two weeks i'd say.) It's ok to cheat but make sure you feel bad enough about it so you won't cheat for a while.